Thursday 2.16.2023

*Coach’s Notes: Today is focused on two main movement patterns: hinging, and pressing. Try to load the Hip Thrusts as heavy as possible, and work in groups of 2-3 on a barbell (and Bench), staggering your start by 60 seconds.

For the Conditioning EMOM, choose a rep count and Kettlebell loading that will get challenging for you to complete by your third set.

Side note: If you are planning on completing the Open on Friday, consider doing the “Endurance” workout for today (or taking a rest day), since we will not know what the event will entail until it is announced on Thursday evening — and what if it’s a ton of Deadlifts and Push-ups?

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Barbell Hip Thrust x 6 reps @21X1
Rest 20-30 seconds
Alternating Dumbbell Bench Press (Bottom Up) x 6-8 reps each arm

Spend time warming up each movement prior to starting your working sets, so that all of your sets are a 7-8/10 effort.

B. Every 3 minutes, for 12 minutes (4 sets):
Russian Kettlebell Swings x 15-20 reps
Rest 20-30 seconds
Bench Dips x 12-20 reps (if these are easy, try elevating the feet)

C. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 8-12 Burpees
Minute 2 — 120ft Filly Carry (switch sides at 60ft)
Minute 3 — 30-40 Second Front Leaning Rest on Rings

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds